Chapter 14:

Question 1

performance nurition

Answer 1

combination of strategies to enhance physical and athletic performance through specific food and nutrient choices, timing, and quanitites

Question 2

dietetics

Answer 2

pracitce of nutrition, governed by national credntialing programs and state licensing laws

Question 3

carbohydrates

Answer 3

recommendations for athletes is 6-10g/kg/day, 4-5g/kg/day for typical diet

Question 4

Glycemic index(GI)

Answer 4

indicates the effect of the food or fluid on circulating blood glucose and insulin levels
high GI foods cause a rapid rise in blood glucose(and release of insulin) while low GI foods cause a slower, more gradual rise in blood glucose(and blunted insulin response)

Question 5

fiber

Answer 5

non digestable carb

benefical for improving gut and overall health

Question 6

in post exercise period

Answer 6

an athlete wants to ingest foods and fluids that are digested and absorbed quickly to help enahnce muscle recovery and glycogen repletion

Question 7

eiconsanoid

Answer 7

signaling molecules made by oxygenation of 20 carbon esstential fatty acids (EFAS). they exert complex control over many bodily systems, mainly in flammation or immunity, and as messengers in the CNS

Question 8

gluconeogenesis

Answer 8

metabolic pathway that results in the generation of glucose from non carb carbon substrates such as pyruvate, lactate, glycerol and glucogenic aminos

Question 9

protein

Answer 9

strength and power athletes intake: 1.6-1.7g/kg/body mass/day
endurance athletes 1.2-1.4
DRI is .8 a day

Question 10

whey protein

Answer 10

the colletion of globular proteins that can be isolated from whey, a by-product of cheese manufactured from cow’s milk. whey has the highest biological value (BV) of any known protein
considered fast proteins

Question 11

casein

Answer 11

predominant phosphoprotein that accounts for nearly 80% of porteins in milk and cheese
slow protein

Question 12

essential amino acids

Answer 12

aminos that must come from food since the body cannot synthesize them from other amino acids
nine

Question 13

complete proteins

Answer 13

contain all essential amino acids

Question 14

leucine

Answer 14

one of the essential amino acids that signals the body to activate muscle protein synthesis(MPS7) and to lower muscle protein breakdown (MPB)

Question 15

fats

Answer 15

no doulble bond(saturated)
double bond(monounsaturated
more than one double bond(polyunsaturated)
20-35% of total calories

Question 16

fatty acids essential for human body

Answer 16

linoleic and alpha linolenic acid

Question 17

TUL. Tolerable upper level

Answer 17

the highest level of dailt nutrient intake not likely to pose a risk of adverse health effects

Question 18

EAR. Estimated average requirement

Answer 18

used to asses dietary adequacy and is the basis for the RDA

Question 19

AI. Adequate intake

Answer 19

used when RDA can not be determined. AI is a recommended intake value based on observed or experimentally determined nutrient intake estimates of a group of healthy people

Question 20

RDA. Recommended Daily allowance

Answer 20

average daily dietary intake level that adequately meets the nutrient requirement of nearly all healthy individuals

Question 21

DRI. Dietary Reference intake

Answer 21

family of four nutrient reference values, including RDA, AI, EAR, and TUL. primary goals of DRI are to prevent nutrient deficiencies and reduce the risk of chronic disease such as osteoporosis, cancer, and cardiovascular disease

Question 22

antioxidant nutrients

Answer 22

vitamins E, C; beta carotene and selenium

Question 23

energy balance

Answer 23

when sufficent calories are consumed in order to match daily energy expenditure

Question 24

high glycemic index carbs

Answer 24

carbs that break down rapidly during digestion, realeasing glucose rapidly into the bloodstream

Question 25

tart cherries, pineapple, and blueberries

Answer 25

exhibit potent anit inflammatory and antioxidant effects and could play a role in recovery for athletes

Question 26

DRI for Water intake

Answer 26

130oz/day for males(16 cups) and 95oz a day for females(12 cups)

Question 27

dehydration signs and symptoms

Answer 27

thirst, discomfort, and complaints of fatigue. flushed skin, muscle cramps, and apathy. dizziness, headache, vomiting, nausea, chills, shortness of breath

Question 28

hyponatremia

Answer 28

abnormally low levels of blood sodium
overdrinking hyptonic fluids with excessive losses of sodium
symptoms include: headache, vomiting, swollen hands, feet, restlessness, fatigue, confusion, disorientation, wheezing.
seizure, coma and respiratory arrest and death are severe consequences of hyponatremia

Question 29

male BF%

Answer 29

less than 6: middle long distance runners, BBrs
6-15%: BBall, cyclists, gymnasts, sprinters, jumpers, triathletes, wrestlers
6-19%: football, rugby, ice hockey, field hockey players

Question 30

Female BF

Answer 30

6-15%: BBrs, cyclists, triathletes, runners

10-20%: Racquetball players, Skiers, soccer players, swimmers, tennis and volleyball players

Question 31

BMI

Answer 31

body mass index, ratio of body mass to heigh (BMI=mass(kg)/height2(meters)